WARMUP/MOBILITY
2-3 mins running drills
2 rounds:
15 Banded good mornings
15 Russian KB swings
5 Band overhead raises
5 In front & btn band presses
2 rounds:
15 Banded good mornings
15 Russian KB swings
5 Band overhead raises
5 In front & btn band presses
Segmented Snatch Grip Deadlift x 3
2 sec pause in all 3 positions:
1″ from floor, below knees, above knees
1″ from floor, below knees, above knees
BTN Snatch Grip Push Press x 3
2 sec pause overhead on every rep
Alt. e90secs x 4 sets each (12 mins)
1) 3 Segmented snatch grip deadlifts
2) 3 BTN snatch grip push press
*Build to a heavy triple in both
1) 3 Segmented snatch grip deadlifts
2) 3 BTN snatch grip push press
*Build to a heavy triple in both
100′ Sled Push
3 Rounds not for time (15 min cap)
100′ Sled push – heavy but running pace
6-8 Weighted GH raises – hold plate
15 BB good mornings – weighted as needed
100′ Sled push – heavy but running pace
6-8 Weighted GH raises – hold plate
15 BB good mornings – weighted as needed
2 mins Max Assault Bike Cals
